Not all cooking oils are created the same, and one of the most important distinctions is how the oil is made. Understanding the difference between cold-pressed oils and refined oils helps explain why some oils are richer in flavour and nutrients, while others are neutral, inexpensive and highly processed.
What are cold-pressed oils?
Cold-pressed oils are extracted from fruits, seeds or nuts using only mechanical methods, without chemical solvents and without excessive heat. During extraction, temperatures are kept low (typically below 27°C / 80°F) to preserve the oil’s natural qualities.
Key characteristics of cold-pressed oils are that they retain natural antioxidants, vitamins and polyphenols, with a rich, authentic flavour and aroma. They are less processed, closer to the original fruit or seed. Extra Virgin Olive Oil (EVOO) is the most well-known example of a cold-pressed oil.
What are refined oils?
Refined oils undergo industrial processing to remove impurities, odours, flavours and colour. This process often includes high heat, chemical solvents (commonly hexane), neutralisation, bleaching and deodorisation.
Refining allows producers to extract oil from lower-quality raw materials and to create a product with a long shelf life and consistent appearance. Refined oils are usually very mild or neutral tasting, pale in colour and with little aroma. They also have significantly reduced antioxidant and nutrient content, designed mainly for cost efficiency and high-temperature cooking. Common refined oils include refined sunflower, soybean, corn, canola and generic vegetable oils.
Nutritional differences
The biggest difference lies in nutritional value. Cold-pressed oils naturally contain beneficial compounds such as polyphenols and vitamin E, whereas refined oils still provide calories and fats, but offer fewer protective and bioactive compounds.
Flavour and culinary use
Cold-pressed oils enhance food with character and complexity, making them ideal for dressings, finishing dishes and light cooking. Refined oils are neutral and stable at high heat, making them suitable for frying or where flavour is not a priority. Knowing the difference allows you to choose the right oil for both your health and your kitchen.